The Change of Direction Deficit (CODD) is a simple calculation that isolates how well an athlete actually changes direction by removing linear speed from the result. On its own, a 505 time is heavily influenced by straight-line speed, so a fast athlete can post a strong 505 while still turning poorly. CODD strips that linear speed out by subtracting a 10m sprint time from the 505 time, leaving the time cost of the turn itself. Research has found that only around a third of total 505 time is the turn (Nimphius et al., 2016), which is why isolating it gives a clearer picture of true change of direction ability.
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How it is calculated:
CODD = 505 time − 10m sprint time (measured in seconds)
A lower CODD means better change of direction ability. There is no universal target number, so CODD is best interpreted by comparing an athlete's left turn against their right turn, and by comparing against your own athlete group rather than an external benchmark.
Procedure:
Step 1 – Test the 505. Follow the 505 Agility Test protocol to record the athlete's 505 time. Test both turn directions (left and right) and record them separately.
Step 2 – Test the 10m sprint. Record the athlete's 10m sprint time over a comparable 10m, ideally with a run-up so entry speed is similar to the 505, so you are comparing like with like. See the Sprint Test protocol.
Step 3 – Calculate the deficit. For each turn direction, subtract the 10m sprint time from the 505 time: CODD = 505 time − 10m sprint time. Keep the values in seconds.
Step 4 – Compare directions. Work out CODD for both the left and right turn and compare the two. A meaningful difference between directions points to a change of direction asymmetry that a straight-line test would not reveal.
Step 5 – Interpret in context. Compare the athlete's CODD to their own previous results and to your wider athlete group. Remember that a lower CODD is better, and that a fast 505 with a large CODD means the athlete is winning with speed, not turning.
Using CODD in a rehab and return to sport setting:
In rehabilitation, CODD is valuable because it separates turning ability from straight-line speed, and straight-line speed often returns before true change of direction capacity does. An athlete can regain their sprint speed while still unconsciously offloading or avoiding deceleration on an injured limb, and CODD helps expose that.
Compare the CODD of the injured side against the uninjured side (the turn direction that loads each limb) to check for a residual deficit. Track CODD across the rehab timeline: a narrowing gap between directions indicates the athlete is regaining the ability to decelerate, plant and reaccelerate, not just run fast. Many clinicians pair this with a Limb Symmetry Index and their own return to sport criteria before progressing change of direction load. Interpret CODD alongside the rest of the assessment rather than in isolation.
Using CODD in a performance setting:
In performance, CODD tells you whether an athlete's change of direction is driven by speed or by genuine turning ability, which guides how you program. A large CODD suggests the priority is deceleration, braking strength, reactive strength and turning technique. A small CODD alongside a slow 505 suggests the priority is linear speed and acceleration instead.
Because there is no universal norm, benchmark athletes against your own squad and by position, and re-test periodically to see whether your change of direction and deceleration training is transferring. Comparing left and right turn CODD across the group can also flag athletes with asymmetries that need targeted work or monitoring.